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Enter your maxes here:
Squat 100
Bench 100
Deadlift 100

Sheiko Intermediate Small Load

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How to run the program: Which program to run?

Not competing: Run any amount of Prep cycles, then test new
Large load:
maxes. Restart.
Competing: Run any amount of Prep cycles plus the Comp cycle.
Medium load:
Adjust the program length so that the last week of the
Comp cycle ends at the competition.
Small load:
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
Adjusting maxes: If you get a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.

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Small Load

er to edit it.

p for more.

by trappy-chan ;3

program to run?
Light to Medium bodyweight (men)
Light to Heavy bodyweight (women)
Medium to Heavy bodyweight (men)
Heavy to Superheavy bodyweight (women)
Heavy to Superheavy bodyweight (men)
 Sheiko

Prep period 1 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 4 70
2 Bench press 50% 4 1 50
60% 4 1 60 ### 2
70% 4 4 70 ###
3 Chest muscles 65% 8 4 ###
4 Triceps 70% 6 5
5 Good morning (standing) 65% 8 4 3
4
3 day (Wednesday) % reps sets weight 5
1 Deadlift 50% 3 1 50
60% 3 1 60 3 day (Wednesday)
70% 3 4 70 1
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 2
75% 2 4 75
3 DB Bench Press 75% 5 5
4 Lat Muscles 65% 8 5 3
5 Abs 75% 10 3 4
5
5 day (Friday) % reps sets weight
1 Squat 50% 4 1 50 5 day (Friday)
60% 4 1 60 1
70% 4 4 70
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 4 75
3 Incline Bench Press 65% 8 4
4 Dips 75% 5 5 2
5 Good morning (sitting) 75% 5 5

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week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
75% 2 4 75
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
Chest muscles 70% 6 5 3
Seated DB Press 70% 6 5 4
Abs 75% 10 3 5

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Bench press 50% 5 1 50 1
60% 5 1 60
70% 5 4 70
Deadlift from boxes 60% 3 1 60 2
70% 3 1 70
80% 2 4 80
Lat Muscles 70% 6 5
Dips 70% 6 5
Good morning (standing) 65% 8 4
3
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
60% 5 1 60 4
65% 3 1 65
65% 5 1 65 5 day (Friday)
65% 7 1 65 1
65% 6 1 65
65% 4 1 65
Bench press 55% 4 1 55
65% 3 1 65 2
75% 2 5 75
Chest muscles 65% 8 4
Lat Muscles 65% 8 5 3
Abs 75% 10 3

4
5
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
75% 3 4 75
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 4 80
Lat Muscles 70% 6 5 3
Dips 70% 6 5 4
Good morning (sitting) 65% 8 4

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

Deficit deadlift 50% 3 1 50 1
60% 3 1 60
65% 2 4 65
Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80 3
Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 4 80
Chest muscles 65% 8 4 4
5
5 day (Friday) % reps sets weight
Bench press 50% 5 1 50 5 day (Friday)
60% 4 1 60 1
70% 3 1 70
80% 2 4 80
Squat 50% 4 1 50
60% 4 1 60 2
70% 4 4 70
Bench press 50% 6 1 50
60% 6 1 60 3
65% 6 4 65 4
Lat Muscles 70% 6 5
Good morning (standing) 65% 8 4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
Chest muscles 65% 8 4
Dips 70% 6 5

3 day (Wednesday) % reps sets weight

Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 4 70
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 2 85
90% 1 3 90
Lat Muscles 65% 8 5
Good morning (standing) 75% 5 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
Close grip Bench press 50% 3 1 50
60% 3 1 60
70% 3 4 70
Incline Bench Press 70% 6 4
Dips 70% 6 5
 Sheiko

Prep period 2 (4 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 55% 3 1 55 1
65% 3 1 65
75% 3 1 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Squat 50% 3 1 50 2
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Dips 70% 6 5 3
5 Good morning (standing) 65% 8 4 4

3 day (Wednesday) % reps sets weight 3 day (Wednesday)

1 Deficit deadlift 50% 3 1 50 1
60% 3 1 60
65% 2 1 65
70% 1 3 70
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85 2
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 4 85
4 Chest muscles 65% 8 4
5 Abs 75% 10 3

5 day (Friday) % reps sets weight 3

1 Squat 50% 5 1 50 4
60% 4 1 60
70% 3 1 70 5 day (Friday)
75% 3 4 75 1
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80 2
3 Dips 80% 4 5
4 Lat muscles 65% 8 4
5 Good morning (standing) 75% 5 5
3

4
5
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 2 80
90% 1 1 90 2
95% 1 1 95
100% 1 1 100
105% 1 1 105 3
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 2 4 75 4
Chest muscles 65% 6 5 5
Abs 75% 8 3
3 day (Wednesday)
3 day (Wednesday) % reps sets weight 1
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80 2
90% 1 1 90
95% 1 1 95
100% 1 1 100
105% 1 1 105
Deadlift 50% 3 1 50 3
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90 4
95% 1 1 95 5
100% 1 1 100
105% 1 1 105 5 day (Friday)
Lat muscles 65% 8 5 1
Good morning (standing) 65% 8 4

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 5 4 75 2
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70 3
75% 3 5 75 4
Squat 50% 4 1 50 5
60% 4 1 60
70% 4 4 70
Chest muscles 65% 8 5
Dips 75% 5 5
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 55% 5 1 55 1
65% 4 1 65
75% 3 1 75
85% 2 4 85
Squat 55% 5 1 55 2
65% 4 1 65
75% 3 4 75
Bench press 50% 3 1 50
60% 3 1 60 3
70% 3 1 70 4
80% 2 4 80
Lat muscles 65% 8 5 3 day (Wednesday)
Good morning (standing) 65% 8 4 1

3 day (Wednesday) % reps sets weight

Deadlift up to knees 50% 3 1 50 2
60% 3 1 60
70% 3 1 70
75% 2 4 75
Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75 3
85% 2 2 85
90% 1 2 90
Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 2 85 4
95% 1 3 95 5
Leg extensions 70% 6 5
Abs 65% 10 4 5 day (Friday)
1
5 day (Friday) % reps sets weight
Squat 50% 5 1 50
60% 5 1 60
70% 3 1 70
70% 7 1 70 2
70% 4 1 70
70% 8 1 70
70% 5 1 70
Bench press 55% 4 1 55 3
65% 4 1 65 4
75% 3 4 75
Chest muscles 65% 8 5
Dips 70% 6 5
Good morning (sitting) 70% 5 4
week 4
1 day (Monday) % reps sets weight
Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
DB Bench Press 70% 6 4
Good morning (standing) 65% 8 4

3 day (Wednesday) % reps sets weight

Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 4 70
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
80% 3 3 80
Deadlift (Pause above knees) 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 2 75
80% 1 3 80
Lat muscles 65% 8 4
Abs 75% 10 3

5 day (Friday) % reps sets weight

Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 3 85
Chest muscles 65% 8 5
Good morning (sitting) 75% 5 5
 Sheiko
Comp period (5 weeks)

week 1 week 2
1 day (Monday) % reps sets weight 1 day (Monday)
1 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 4 3 80
2 Bench press 55% 5 1 55 2
65% 4 1 65
75% 3 1 75
85% 2 4 85
3 Squat 55% 3 1 55
65% 3 1 65 3
75% 3 4 75
4 Chest muscles 65% 8 4
5 Good morning (standing) 75% 5 4
4
3 day (Wednesday) % reps sets weight 5
1 Deadlift up to knees 50% 3 1 50
60% 3 1 60 3 day (Wednesday)
70% 3 1 70 3
75% 2 3 75
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 1 85 2
90% 1 2 90
3 Deadlift from boxes 65% 3 1 65
75% 3 1 75
85% 2 4 85
4 Lat Muscles 65% 8 4 3
5 Abs 75% 10 3 4
5

5 day (Friday) % reps sets weight 5 day (Friday)

1 Squat 50% 5 1 50 1
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50 2
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85 3
80% 3 2 80 4
3 Incline Bench Press 65% 8 4 5
4 Good morning (sitting) 75% 5 5
week 2 week 3
1 day (Monday) % reps sets weight 1 day (Monday)
Bench press 55% 3 1 55 1
65% 3 1 65
75% 3 1 75
85% 2 3 85
Squat 50% 3 1 50 2
60% 3 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90 3
Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80 4
Chest muscles 65% 8 4 5
Abs 65% 8 4
3 day (Wednesday)
3 day (Wednesday) % reps sets weight 1
Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80 2
90% 1 2 90
Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80 3
85% 2 2 85 4
Dips 80% 4 5
Lat Muscles 70% 6 4 5 day (Friday)
Abs 65% 8 3 1

5 day (Friday) % reps sets weight

Squat 50% 3 1 50
60% 3 1 60 1
70% 3 1 70
80% 2 4 80
Bench press 50% 3 1 50
60% 3 1 60 3
70% 3 1 70
80% 2 5 80
Chest muscles 65% 8 4
Dips 65% 6 4 3
Good morning (standing) 80% 4 5 4
week 3 week 4
1 day (Monday) % reps sets weight 1 day (Monday)
Squat 55% 3 1 55 1 Squat
65% 3 1 65
75% 2 2 75
85% 1 3 85
Bench press 50% 3 1 50 2 Bench press
60% 3 1 60
70% 3 1 70
80% 3 4 80
Squat 50% 3 1 50 3 Lat Muscles
60% 3 1 60 4 Good morning (standing)
70% 3 1 70
80% 2 3 80 3 day (Wednesday)
Lat Muscles 70% 6 4 1 Bench press
Good morning (standing) 65% 8 3

3 day (Wednesday) % reps sets weight

Bench press 50% 3 1 50 2 Deadlift
60% 3 1 60
70% 3 1 70
80% 2 4 80
Deadlift 50% 3 1 50 3 Chest muscles
60% 3 1 60
70% 3 1 70 5 day (Friday)
80% 2 2 80 1 Squat
85% 1 3 85
Dips 80% 4 4
Abs 65% 8 4
2 Bench press
5 day (Friday) % reps sets weight
Bench press 55% 4 1 55
65% 3 1 65
75% 2 1 75 4 Abs
85% 1 3 85
Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
Chest muscles 70% 6 4
Good morning (sitting) 75% 5 4
 week 5
% reps sets weight 1 day (Monday) % reps sets
50% 3 1 50 1 Bench press 50% 3 1
60% 3 1 60 60% 3 1
70% 3 1 70 70% 2 2
80% 2 4 80 75% 1 3
50% 3 1 50 2 Deadlift 50% 3 1
60% 3 1 60 60% 3 2
70% 3 1 70 70% 2 3
80% 2 4 80 4 Good morning (standing) 70% 6 3
70% 6 4
70% 6 3 3 day (Wednesday) % reps sets
1 Squat 50% 3 1
% reps sets weight 60% 2 2
55% 3 1 55 70% 1 3
65% 3 1 65 2 Bench press 50% 3 1
75% 2 1 75 60% 3 1
80% 1 3 80 70% 2 3
50% 3 1 50
60% 3 1 60 5-6-7 day
70% 2 1 70 Competition
75% 1 3 75
70% 6 3

% reps sets weight

50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
65% 8 3
weight
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weight
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